Recently changed my workout and diet to get ready for the summer. I was doing an upper/lower split, but have now changed to a push/pull workout.

For those interested, here it is in full. It's pretty brutal in my opinion, with Thursday being a killer!

Monday > Push

(Heavy as possible)

3 Sets: 8-10 Reps: Decline Barbell Bench Press or Dumbbell Bench Press
3 Sets: 8-10 Reps: Seated Dumbbell Shoulder Press
3 Sets: 8-10 Reps: Chest Flys (Machine)
3 Sets: 8-10 Reps: Standing Military Press
3 Sets: 8-10 Reps: Bar Dips (With weight)
3 Sets: 8-10 Reps: Upper Chest Machine
3 Sets: 8-10 Reps: Lower Chest Machine
3 Sets: 8-10 Reps: Seated Triceps
50 Reps: Ab Wheel

Tuesday > Pull

(Heavy as possible)

3 Sets: 8-10 Reps: Deadlifts
3 Sets: 8-10 Reps: Face pull with rope
3 Sets: 8-10 Reps: Pull Ups (Weighted)
3 Sets: 8-10 Reps: Wide Grip Upright Row (Bar or Dumbells)
3 Sets: 8-10 Reps: Seated Low Row (Close grip)
3 Sets: 8-10 Reps: Side Lateral Raises
3 Sets: 8-10 Reps: Bent over rows (Using bar)
3 Sets: 8-10 Reps: Cable Bar Bicep Curls or Single Arm Curls on bicep machine
50 Reps: Ab Crunches (Using Ab machine)

Wednesday > Legs

(Heavy as possible)

3 Sets: 10-12 Reps: Leg Press
3 Sets: 10-12 Reps: Hack Squat
3 Sets: Walking Lunges Bar or Kettlebell (1 Set is length of room AND back again)
3 Sets: 10-12 Reps: Standing Calves (Either machine or using smith machine and box)
3 Sets: 10 Reps: Bar Squat (Smith Machine for stability)
3 Sets: 10 Reps: Hamstring Curls
3 Sets: 10 Reps: Leg Extensions
50 Reps: Hanging Knee Raises

Thursday > Push to Pull

No Rest Between The Two Exercises

3 Sets: 10 Reps: Clean and Press (1st set bar only no weight to warm up)
3 Sets: 10 Reps each: Dumbbell Bench Press TO Bent Over Bar Row (With reverse grip)
3 Sets: 10 Reps each: Military Press TO Upright Row (KB or Cables)
3 Sets: 10 Reps each: Upper Chest Machine TO Bent Over Row (Close grip)
3 Sets: 10 Reps each: Chest Flies (On Machine) TO Reverse Flies (Same machine)
3 Sets: 10 Reps each: Overhead rope Triceps TO Rope Hammer Curls
3 Sets: 10 Reps each: Hack Squats
50 Reps: Spidermans

Friday > Circuits

Main circuit - 3 Times:
500m Row (Fast as you can) > 12 Press Ups > 12 Bent Over Rows > 12 Squat To Wall Balls > 12 Dips > 12 Pull Ups > 12 Burpees (Chest to floor) > 12 Kettlebell Swings
Optional: 3 to 5 Rounds of boxing (Use wall timer)